This hearty lentil and sweet potato pancake combines nutritious yellow lentils with naturally sweet potatoes to create a satisfying, protein-rich meal perfect for lunch or dinner. This gluten-free, vegan recipe transforms simple ingredients into a golden, crispy pancake that’s both delicious and incredibly nutritious. With minimal preparation and maximum flavor, this dish proves that healthy eating can be both simple and satisfying.
Ingredients
Main ingredients:
- 200g (7 oz / 1 cup) yellow lentils
- 1 medium sweet potato (approximately 200g / 7 oz)
- 250ml (8 fl oz / 1 cup) dairy-free milk (almond, oat, or soy)
- 1 teaspoon baking powder
Vegetables and aromatics:
- 3-4 green onions (scallions), chopped
- 2 garlic cloves, minced
- 2 tablespoons vegetable oil for cooking
Seasonings:
- ½ teaspoon Korean chili flakes (gochugaru) or red pepper flakes
- ½ teaspoon Italian herb seasoning
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric powder
- ½ teaspoon onion powder
- Salt to taste
- Fresh parsley for garnish (optional)
Equipment Needed
- Large mixing bowl
- High-speed blender or food processor
- Large non-stick skillet with lid
- Grater or julienne peeler
- Fine-mesh strainer
Step-by-Step Instructions
Preparing the Lentils
Step 1: Rinse the yellow lentils thoroughly under cold running water until the water runs clear, removing any debris or impurities.
Step 2: Place the cleaned lentils in a bowl and cover with cold water. Soak for 3 hours to soften them, which will make blending easier and improve digestibility.
Step 3: After soaking, drain and rinse the lentils again before using.
Preparing the Sweet Potato Mixture
Step 4: Peel the sweet potato and grate it using a coarse grater or julienne it into thin strips. The smaller pieces will cook more evenly and integrate better into the pancake.
Step 5: Heat 1 tablespoon of oil in a large skillet over medium heat.
Step 6: Add the grated sweet potato to the heated oil and cook for 2-3 minutes, stirring occasionally to prevent sticking.
Step 7: Add the chopped green onions and minced garlic to the sweet potato, cooking for another minute until fragrant.
Step 8: Season the mixture with Korean chili flakes, Italian herbs, and a pinch of salt. Stir well to combine all flavors.
Step 9: Transfer the cooked sweet potato mixture to a large mixing bowl and set aside to cool slightly.
Creating the Lentil Batter
Step 10: Place the drained lentils in a blender along with garlic powder, turmeric powder, onion powder, and salt to taste.
Step 11: Pour in the dairy-free milk and blend until the mixture is completely smooth and creamy, approximately 1-2 minutes.
Step 12: Add the baking powder to the lentil mixture and blend briefly to incorporate. The baking powder will help create a lighter, fluffier texture.
Combining and Cooking
Step 13: Pour the smooth lentil mixture over the cooked sweet potato mixture in the bowl and mix thoroughly until well combined.
Step 14: Heat the remaining tablespoon of oil in the same large skillet over medium heat.
Step 15: Pour the entire lentil and sweet potato mixture into the heated skillet, spreading it evenly with a spatula to form one large pancake.
Step 16: Cover the skillet with a lid and cook for 5-7 minutes, allowing the bottom to set and turn golden brown.
Step 17: Carefully flip the pancake using a large spatula or plate method, then cook uncovered for another 5-7 minutes until the second side is golden brown and crispy.
Step 18: Remove from heat and let rest for 2-3 minutes before serving.
Nutritional Information
Prep Time: 20 minutes (plus 3 hours soaking time)
Cook Time: 15 minutes
Total Time: 35 minutes (plus soaking)
Servings: 4-6 portions
Per serving (based on 4 servings):
- Calories: 245
- Protein: 12g
- Fat: 6g
- Carbohydrates: 38g
- Net Carbs: 32g
- Fiber: 6g
- Iron: 15% DV
- Folate: 45% DV
Recipe Variations and Substitutions
Lentil Alternatives
Red Lentils: Substitute yellow lentils with red lentils for a slightly different flavor and quicker cooking time. Red lentils require only 2 hours of soaking.
Green Lentils: Use green or brown lentils for a more earthy flavor, though they may require longer soaking time (4-5 hours) and additional liquid.
Vegetable Variations
Carrot Addition: Replace half the sweet potato with grated carrots for added sweetness and color variation.
Zucchini Option: Add grated zucchini alongside the sweet potato for extra vegetables and moisture.
Spinach Boost: Fold in chopped fresh spinach or other leafy greens for additional nutrients.
Spice Modifications
Indian-Inspired: Replace Italian herbs with cumin, coriander, and garam masala for an Indian flavor profile.
Mediterranean Style: Use oregano, basil, and dried thyme instead of Italian herb seasoning.
Mild Version: Omit chili flakes for a family-friendly, mild-flavored pancake.
Health Benefits
This lentil and sweet potato pancake is exceptionally rich in plant-based protein, making it ideal for vegetarians and vegans. Yellow lentils provide folate, iron, and fiber, supporting heart health and digestive function. Sweet potatoes contribute beta-carotene, vitamin A, and complex carbohydrates for sustained energy. The combination creates a complete amino acid profile while remaining naturally gluten-free.
Serving Suggestions
Serve this versatile pancake with various accompaniments such as dairy-free yogurt, fresh salsa, marinara sauce, or tahini dressing. For a complete meal, pair with a fresh green salad or roasted vegetables. The pancake can be cut into wedges for individual servings or enjoyed as a shared centerpiece dish.
Storage and Meal Prep Tips
Store leftover pancake portions in the refrigerator for up to 4 days in an airtight container. Reheat in a skillet over medium heat for 2-3 minutes per side to restore crispiness. The batter can be prepared up to 24 hours in advance and stored covered in the refrigerator before cooking.
Frequently Asked Questions
Can I make this without soaking the lentils? While soaking improves digestibility and makes blending easier, you can use canned lentils (drained and rinsed) as a time-saving alternative. The texture may be slightly different but still delicious.
What if I don’t have a high-speed blender? You can use a food processor or even an immersion blender, though you may need to add a bit more liquid to achieve a smooth consistency. Alternatively, soak the lentils longer (4-5 hours) to soften them further.
Can I make individual smaller pancakes instead of one large one? Absolutely! Divide the batter into 6-8 smaller portions and cook them individually in the skillet for 3-4 minutes per side. This method is great for portion control and easier flipping.
Is this recipe suitable for meal prep? Yes, this pancake is excellent for meal prep. Cook the full recipe, cool completely, then slice and store individual portions. They reheat beautifully and maintain their texture well.
Can I freeze this pancake? Yes, the cooked pancake can be frozen for up to 3 months. Wrap individual portions in plastic wrap and store in freezer bags. Thaw overnight in the refrigerator and reheat in a skillet or toaster oven.
This lentil and sweet potato pancake demonstrates how simple ingredients can create extraordinary meals. With its perfect balance of protein, vegetables, and satisfying flavors, this recipe proves that healthy, plant-based eating can be both delicious and accessible. Whether you’re following a vegan lifestyle or simply looking to incorporate more nutritious meals into your routine, this versatile pancake delivers exceptional taste and nutrition in every golden, crispy bite.